Thursday, December 17, 2015- SCY

1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is drill/drill/kick/skull choice by 25's
1:00 rest

6 x 150 @ :15 rest-
odds- 50 catchup free drill, 25 choice kick on back build to FAST
evens- 50 swim free br 3, 100 drill/swim by 25's in 4th best stroke (NO FREE)
28 x 50 in 4 sets of 7 as follows:
1-3, swim IM order by 25's @ :50
4-7, swim/kick by 25's in 4th best stroke (odd rounds) @ :55; swim/kick by 25's in primary stroke NO FREE (even rounds) @ :50
1:00 rest, check HR

3 sets of:
6 x 100 kick @ 1:40-
odds on back neg split (5 FAST UDK off each wall!)
evens with boards FAST, except #4 is BROKEN: 25/50/25, all @ :10 rest
1 x 200 kick- 100 kick on back (UDK!) choice, 100 with boards IM order by 25's
1:00 rest between sets.

Focus on UDK's throughout the next set...
With fins, 4 sets of:
6 x 25 @ :35 fly drill, except #'s 3 (build to FAST) and #5 (all out FAST @ :20)
1* x 50 @ :50  fly swim/kick by 25's FAST 
*add 1 x 50 per round, so 4 x 50 swim/kick fly @ :50 in 4th round.

Finish up with...
1 x 900 swim free with shnorkel, descend the 300's 1-3 to something juicy!
100 easy drill before you get out.


Do an excellent job in school today and thanks your parents for getting you to workout this morning. Have a great day!